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Nourishing Meals Post To Covid...
19/01/2022
Obesity: It Would Be Under Control, If You Control Your Diet
Preferred Foods –
Major Food Groups
- Cereals: Wheat, Brown Rice, Brown Bread, Oats, Pulses
- Pulses: Green gram, Red gram, Pigeon pea, Kidney beans
- Vegetables: Leafy greens, carrot, beetroot, tomatoes, radish, cabbage, cauliflower, cucumber
- Fruits: Apple, Papaya, Oranges, Lemon, Guava, Pomegranate
- Dairy Products: Skimmed Milk, Butter Milk
- Dry Fruits: Walnuts, Almonds, Pumpkin seeds, Chia seeds
Foods to be limited –
Major Food Groups
- Cereals: White rice, White bread, Pasta
- Pulses: Black gram
- Vegetables: Potatoes, Sweet Potatoes
- Fruits: Mango, Banana, Litchi
- Dairy Products: Butter, Cheese
- Dry Fruits: Cashew, Dates, Sunflower seeds
Recommender Portion
Size
- Vegetables: 2-3cups
- Fruits: 1.5 to 2 cups
- Grains: 141gms to 226gms
- Dairy: 3cups
- Protein Foods: 141gms to 184gms
- Oils: 5-7 teaspoons
Meal Planning
- Eat your first meal within 20-30 mins of waking up
- First Meal: A fruit of your choice along with some dry fruits
- Breakfast: Diary (Eggs & Milk) or whole cereal foods like roti/poha/upma/idli
- Mid Morning Snack: Lassi or Coconut water
- Lunch: Salads, Rice/Roti along seasonal vegetable
- Evening Snack: Seasonal fruits
- Dinner: Chicken/Egg Curry/Dal with Rice/Roti
Healthy Snacking
Options
- Sweet Corn
- Fruits
- Sprouts chaat
- Dry Fruits
- Granola Bars
Do’s
- Include more of veggies
- Drink plenty of water
- Eat in smaller plates, this would help you eat smaller portions
- Instead of 3 large meals, have 3 modest meals and 2 snack breaks
- Exercise for around 30mins to an hr per day (brisk walking, any kind of sports, cycling, swimming)
- Eat your last meal before 8 pm
Dont’s
- Indulge in snacks i.e., soft drinks, cookies, cakes, sweets, & so on
- Skip Meals
- Avoid eating your meals quickly, chew them adequately
- Indulge in midnight snacking
